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Old 11-06-2008, 04:18 PM   #21
Kekoa Kuamo'o
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Re: Kekoa GO'ing MAD with Starting Strength


Thursday, 6 Nov
Cycling / Dynamic stretch warm up

Squat
45, 135, 185, 205 warm up

225 x 5
225 x 5

Since I'm restricting calories I didn't want to burn up all my energy on squats, so the middle day of the week will be a 10% deload of 2 sets.

Press
45, 70, 90 warm ups

110 x 5
110 x 5
110 x 5

Clean
85 warm ups

120 x 3
120 x 3
120 x 3
120 x 3
120 x 3

Finished the workout with a bunch of chins and roman chair weighted sit ups. Today was a solid workout and I think I'm back on track with press and clean form.

I'm headed towards 3000 calories today with 40% fat / 40% protein and 20% carbs. I wish I could switch the numbers for carbs and fat but I've been so used to eating fat and protein mainly on SS.. and I've still got whole milk to drink up before I switch.

Do you think that the high amount of fat is going to be terrible for me? It's from egg, beef, milk and cheese.

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Old 11-06-2008, 08:09 PM   #22
Ryan Whipple
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Re: Kekoa GO'ing MAD with Starting Strength

Interesting mix up with the mid-week deload. Do you actually feel fatigued with your diet right now, or are you trying this preventatively?

The majority opinino on these boards is that fat is not bad for you, nor does it make you fat. Metabolism of fat produces hormones which curb hunger. Carbs produce a craving for more carbs. (Hence why low-fat high-carb diets fail.) I don't see a problem with these in your diet.
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Old 11-06-2008, 08:39 PM   #23
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Re: Kekoa GO'ing MAD with Starting Strength

It's more for prevention. I would also like to make up for the volume by including a little extra upper body assistance work. I've been looking at www.beastskills.com and I am interested in learning levers, planches and other cool feats of strength. It's only day 2 of caloric restriction so I'm not feeling anything yet, but I figure that it'll start to become noticeable next week.
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Old 11-08-2008, 09:04 PM   #24
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Re: Kekoa GO'ing MAD with Starting Strength


Saturday, 8 Nov
500 m row, 3 min cycle warm ups

Squat
45, 135, 185, 225 warm up

245 x 5
245 x 5
245 x 5

Bench Press
45, 135, 175 warm ups

195 x 5
195 x 5
195 x 5

Deads
135, 205, 250, 275 warm ups

295 x 5

Last 2 reps of each set of squats were insane. Felt good to push them out though. Bench was heavy but it cleared, and the deads came up without too much trouble. Glad to be able to make increases on all the lifts and i've lost about a pound and a half since switching to the cut. I expect to stop making forward progress on the lifts next week and try to maintain strength while losing weight.

[/quote]
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Old 11-13-2008, 12:13 PM   #25
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Re: Kekoa GO'ing MAD with Starting Strength

I'm going to put SS on hold until the new year. I'm going to squat heavy and deadlift heavy once a week, but otherwise focus on an upper / lower split and include crossfit WODs. The goal is going to be to cut and improve met-con. Let's see how it goes.

Press
110 x 5
110 x 5
110 x 5

DB Bench Press
75 x 6
75 x 6
75 x 5

Weighted Dips
+10 x 7
+10 x 7
+10 x 6

Finished off with 35 lb roman chair sit ups and 45 lb back extensions and 10 reps of 75 lb barbell curls.
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Old 11-20-2008, 12:46 AM   #26
Ryan Whipple
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Re: Kekoa GO'ing MAD with Starting Strength

Hey there, looks like you're wrapping up SS with some pretty good results. What were your overall gains from the program?
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Old 11-20-2008, 07:05 AM   #27
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Re: Kekoa GO'ing MAD with Starting Strength

Quote:
Originally Posted by Ryan Whipple View Post
Hey there, looks like you're wrapping up SS with some pretty good results. What were your overall gains from the program?
Yeah, I'm wrapping it up for the rest of this year. I'll probably start it again when I go to ASBC in January.

I have done a few workouts that I haven't logged, but I'm still doing the big 5 lifts just not in the routine RX'd by SS. I'm still squeaking out some gains but it's a slower process as I try to avoid too much fatigue while cutting a bit.

From a bit less than 2 months of SS:

Weight : 188 to 200
Squat: 200 to 250
Bench: 190 to 195 (not sure how this happened, maybe I wasn't touching my chest with the bar before)
Press: 90 to 115
Deadlift: 215 to 300
Clean: Never done to 135

Pretty happy with the gains, and I'm hoping to maintain most of that strength so I don't have to play too much catch up on the next round of SS.
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Old 12-03-2008, 03:43 PM   #28
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Re: Kekoa GO'ing MAD with Starting Strength

I think I could use some met con work now, so I'm going to start doing WODs. I've been doing the pretty much same lifting schedule as before, I just haven't been on here to log the workouts. Fran felt like a good girl to get started with, so here it goes.

Fran

As RX'd, 15:30

I'm still trying to get the hang of kipping pull ups, but I needed too many breaks. Hopefully my conditioning will improve for the next date.
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Old 12-05-2008, 06:50 AM   #29
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Re: Kekoa GO'ing MAD with Starting Strength

4 Dec 08

5 rounds, 50 lb dumbell
10 alternating walking lunges
15 swings

7:20
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Old 12-05-2008, 04:09 PM   #30
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Re: Kekoa GO'ing MAD with Starting Strength

5 Dec 08

WOD subb'd 2 pullups/dips for muscle up

100 squats
4 pu / dip
80 squats
8 pu / dip
60 squats
12 pu / dip
40 squats
16 pu / dip
20 squats
20 pu / dip

Painful... 27:48
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